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Transcript of What is a Green Smoothie › thegreenyogini › green-smoothie-quick-start-guide.pdfPeach-Mango...
“The greatest health is your wealth “
- Virgil
What is a Green Smoothie?
A Green Smoothie is a plant based drink made up of leafy greens and
fresh fruits. Don’t let the green color turn you off; by combining the
fruits with the greens, they really
have a delicious taste.
It is hard to eat leafy greens.
Let’s face it; most of us do not eat
enough leafy greens as part of our
daily diet. When we do eat some
greens they are either cooked
(destroying the nutrients) or in a
salad covered up with un-healthy
dressings.
Green Smoothies are the answer!
Green Smoothies provide a great way to get some raw living greens
added to your daily diet.
The secret to a delicious and nutritious Green Smoothie is 60% fruits to
40% greens. This combination allows you to get the leafy greens with
enough natural sweeteners to make a delicious drink.
You can even experiment and add Super Foods such as Chia Seeds,
hemps Seeds, Raw Cacao, etc. into your smoothies.
“Take care of your body, it is the
only place you have to live in”
- Jim Rohn
Why I Love Green Smoothies
Green Smoothies give us the ability to consume a sizeable, healthy
quantity of greens in a fashion that would not normally be realistic.
I can’t sit down and eat a good sized handful of raw Kale or Spinach, but
I have one every day in my Green Smoothie.
You will notice that you can drink more leafy greens in smoothie form
than in a salad, and you are not consuming tons of extra calories
drowning your salad in creamy or oily salad dressings.
Did you know that leafy greens have more valuable nutrients than any
of the other food groups? They also contain high-quality amino acids,
vitamins, key minerals, antioxidants, and beneficial phytochemicals
(which are plant-based chemicals also known as phytonutrients).
They have had a dramatic effect on the health of my family and I can’t
wait for you to see what they can do for you!
“Let food be thy medicine and
medicine be thy food”
-Hipocrates
5 Reasons You Will Love Green Smoothies
Natural Weight Loss – No need to deprive yourself trying a fad diet
Increased Energy – A great way to start your day or great for an
afternoon pick-me-up
Clearer Skin – Can you say glowing/radiant skin
Best Medicine Out There – They are full of disease fighting anti-
oxidants
Immune System Booster – Keeps you out of the Doc’s office
What You Will Need To Get Started
The Blender
A powerful blender is the most important thing when it comes to
making a great smoothie.
Don’t worry if you don’t have one, you can still make Green Smoothies
with a standard blender, they just won’t be quite as smooth and you
may be limited as to what greens you can add to your smoothie.
If you decide Green Smoothies are something you plan to add into your
daily diet moving forward, I strongly encourage you to invest in a high
speed blender. They really make a much smoother smoothie and will
blend up just about anything you add to your smoothie.
Good high speed blenders are in the $300- $500 range, but are well
worth the investment; consider it an investment in your health.
I personally recommend you invest in a VitaMix. They set the standard
for high speed blenders. I myself initially tried to save some money and
purchased a cheaper blender. Even though it was a high speed blender,
it still did not blend smoothies up as nicely as my Vitamix does today. It
was noisy, didn’t blend up smooth smoothies and broke within a year.
Blendtec is also another good option when it comes to high speed
blenders or if you are on a tighter budget Nutribullet and the Ninja are
powerful blenders at a fraction of the cost of a Vitamix or BlendTec.
Organic Greens and Fruits
While it is not necessary to use organic produce, I highly recommend it.
Although it can be more expensive, your health is worth it.
Tip: If you don’t have a high speed blender,
blend you liquid and greens first, then add and
blend your other ingredients.
After all you wouldn’t buy a nice bunch of Kale, bring it home and spray
it with a can of Raid would you?
That is essentially what you are doing when you eat non-organic
greens/fruits that have been sprayed with pesticides.
I know organic produce is pricier, and if you can’t afford to go
completely organic right now start with these listed below.
The “Dirty Dozen”, most pesticide-laden fruits and vegetables:
Try to buy these organic These foods have the lowest
amounts of pesticides
Apples
Cheeries
Grapes
Nectarines
Peaches
Pears
Rasperies
Stawberries
Bell Peppers
Celery
Potatos
Spinach
Bananas
Kiwi
Mangoes
Papaya
Pineapple
Asparagus
Avocado
Broccoli
Cauliflower
Corn
Onions
Peas
Straws
For whatever reason a Green Smoothie just tastes better when drunk
using a straw.
Also you won’t end up with a Green Smoothie mustache!
To save on the waste of plastic straws, you can buy stainless steel
straws or eco-friendly paper straws.
3 Tips For The Perfect Smoothie
Follow the 60/40 Formula
SERVES 1 SERVES 2
fruit 1 ½ cups
(60%)
3 cups
(60%)
leafy greens 1 cup (40%) 2 cups
(40%)
liquid 1 cup 2 cups
Use Natural Sweeteners. If your smoothie taste to bitter for your liking,
sweeten it up with natural sweeteners like banana, apple, grapes,
pineapple, mango, pear, or honey.
Chill It Down a Bit. If you like your Green Smoothies chilled a bit, just
add some frozen fruits (like bananas, grapes, pineapple or berries) or
ice cubes!
5 Recipes To Get You Started Peach-Mango Green Smoothie
Here is a super delicious meal-replacement green smoothie that will fill
you up. It is a great blend of year-round tropical fruits and seasonal,
summer fruit, such as peaches. This is a creamy smoothie with a
distinctive peach flavor accented with mango.
Ingredients
4 peaches, pitted
2 banana, peeled and sliced
1 large mango, pitted and peeled
4 cups spinach
8 ounces water
Directions
Add all the ingredients except the spinach in your blender.
Hit the pulse button a few times.
Add the spinach and blend on high until the smoothie is creamy.
Pour into a glass and serve.
Chocolate Green Smoothie
If the green factor wigs you out, trust me, you can't taste the spinach.
Raw chocolate (cacao) is a healthy smoothie addition, and it sure cures
chocolate cravings!
Ingredients
1 frozen banana
½ cup frozen berries
1 tablespoon raw cacao
½ cup frozen pineapple, peeled and sliced
1 cup water
1 tablespoon raw honey
2-3 tablespoons hemp seeds
1 tablespoon coconut oil
Directions
Place all ingredients in blender and blend until thoroughly combined.
Pour into a glass and serve.
Kale and Banana Smoothie
This Kale and Banana smoothie is perfect for the summer. You will feel
refreshed, healthy, and full of energy.
Ingredients
2 bananas, peeled and sliced
2 tablespoons hemp seed
1 cup frozen blue berries
2 1/2 cups water
5 kale leaves
Directions
Place all ingredients in blender and blend until thoroughly combined.
Pour into a glass and serve.
“The Newbie” Smoothie
This smoothie lets you experiment. You can try out what flavor and
consistency you like. Just adjust to your preference.
Ingredients
3 bananas, peeled and sliced
2 apples, cored and deseeded
1 cup mixed berries, frozen
3 slices pineapple, peeled and sliced
1/2 cup water
1 bunch mixed greens
Directions
Place all ingredients in blender and blend until thoroughly combined.
Pour into a glass and serve.
Dr. Oz’s Green Drink
If you are not used to healthy green drinks, you may find them a bit
“earthy” in the beginning. I bet one day you will be craving green
drinks just like Dr. Oz’s recipe.
Ingredients
2 apples, cored
2 cups spinach
1 medium cucumber
3 sticks celery, chopped
1/2 ginger root, peeled
1 bunch parsley
1 lime, juiced
1/2 lemon, juiced
Directions
Place all ingredients in blender and blend until thoroughly combined.
Pour into a glass and serve.
Website: TheGreenYogini.com
Facebook: Facebook.com/TheGreenYogini
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About Katherine Stromick
Katherine Stromick, a certified yoga instructor, started the
TheGreenYogini to share her love of green smoothies, healthy living
and yoga.
Katherine’s desire is to share with people how amazing you can feel
when adapting a clean eating lifestyle (absent of processed and
unhealthy foods) combined with the practice of yoga.
Katherine has seen firsthand what the power of Green Smoothies has
done for her and her family and has started the 21 Day Green
Smoothie Challenge to show what an effect this magical drink can have
on anyone else out there wanting to adapt a healthier lifestyle and
improve their diet.
Are you in? Rev up your blender and get started!
Want more great recipes, tips and inspiration?
Visit: http://TheGreenYogini.com